What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Adductor isometric squeeze

Safe early groin-strain loading — settles pain and keeps the adductors strong.

RehabBall5 × 30s

What it works

Adductors, Groin

How to do it

1Lying on your back with knees bent and a ball between them, squeeze the ball at about 70% of maximum effort for 30 seconds, keeping your pelvis level and ribs down.
2It's the standard early groin-strain loading exercise: it reduces pain and keeps the adductors strong at a stage when kicking and cutting would aggravate things.
3Progress toward the Copenhagen plank as pain settles.

Cues that matter

›Ball between the knees
›Squeeze to ~70% effort
›Keep the pelvis level and ribs down

Train the same thing

Side-lying adductionNone · Adductors, Groin
Cossack squatNone · Adductors, Quads, Glutes
Copenhagen plankBench · Adductors, Core
Dynamic leg swingsSupport · Hamstrings, Hip flexors, Adductors
Lateral shuffle gatesCones · Glute med, Adductors, Quads
World's greatest stretchNone · Hip flexors, Adductors, T-spine

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →